Ukutya ukunciphisa i-3 kg ngeentsuku ezili-10

Umxholo

• Ukutya okunceda ukomisa isisu
• Ukutya okuthintela ukunciphisa umzimba ngokukhawuleza
• Imenyu yokulahla i-3 kg ngeentsuku ezili-10
• Vavanya ulwazi lwakho
• Vavanya ulwazi lwakho!

Ukuphulukana ne-3 kg ngeentsuku ezili-10, kufuneka ujonge kwaye utye ikakhulu ukutya okupheleleyo, imifuno kunye neeprotein, ezinje ngenyama, amaqanda kunye netshizi.

Ukongeza, kubalulekile ukuba usele amanzi amaninzi kunye neetayi zedrive ukunceda ukujikeleza kwegazi kunye nokulwa nokugcinwa kolwelo, kunye nokwenza umthambo yonke imihla, ukukhuthaza ukutshiswa kwamafutha.

Ukutya okunceda ukomisa isisu

Ukutya okunceda kakhulu ukukhawulezisa imetabolism kunye nokulwa nokugcinwa kolwelo zezi:

• Iti umchamo, ezinje ngeti eluhlaza, iti yamaqabane kunye ne-hibiscus;
• Isiqhamo esitsha, kunye ne-peel kunye ne-bagasse, njengoko zityebile kwimicu kunye neevithamini;
• Imifuno, ngakumbi eluhlaza okanye egalelwe ioyile yomnquma;
• Iiproteni njengamaqanda, itshizi kunye nenyama engatyebanga;
• Amafutha amahle, ezinje ngee-chestnuts, amandongomane, i-chia kunye nembewu yeflakisi, kunye neoyile ye-olive.

Oku kutya kufuneka kubandakanywe kuko konke ukutya, kubalulekile ukunqanda imithombo yeecarbohydrate ezilula, ezifana nerayisi, ipasta, umgubo, isonka kunye nejusi.

Ukutya okuthintela ukunciphisa umzimba ngokukhawuleza

Ukutya ekufuneka kuthintelwe ngexesha lokutya okukhawulezayo kokunciphisa umzimba zezi:

• Iicarbohydrate ezilula, ezifana nerayisi, ipasta, umgubo, isonka, iikeyiki kunye nokutya okutyebileyo ngomgubo;
• Iziselo ezineswekile njengeejusi kunye neziselo;
• Ukutya okulungele ukutya okubandayo, njenge-lasagna kunye ne-pizza;
• Ukutya okunotye kakhulu, ezinje ngomhluzi wenyama, iisuphu esele zilungile, isoseji kunye nesoseji;
• Ukutya okuphezulu kwishukela esongeziweyo, ezifana neeyogathi ezinencasa, i-açaí, i-ayisi khrim kunye ne-khekhe zilungele iikeyiki;
• Iziselo ezinxilisayo.

Ukongeza, kubalulekile ukuthintela imithombo yokutya engaphezulu kwee-carbohydrate ezilungileyo, ezinje nge-oats, umgubo kunye nerayisi emdaka nomdaka, njengoko ii-carbohydrate ezigqithileyo yonke le mini zithintela ukwehla kobunzima.

Imenyu yokulahla i-3 kg ngeentsuku ezili-10

Le theyibhile ilandelayo ibonisa umzekelo wemenyu eyilelwe ukunciphisa umzimba ngokukhawuleza:

I-snack	Usuku 1	Usuku 2	Usuku 3
Isidlo sakusasa	Ikofu engenashukela + 1 iqanda elinesilayi esinye setshizi	I-yogurt e-1 epheleleyo + kunye ne-1 col yeeyi	Iti eluhlaza engenaswekile + 2 amaqanda aqhekeziweyo ngekhrimu ye-ricotta
I-snack yasekuseni	1 iglasi yejusi eluhlaza enelamuni kunye neklabishi	Iti ye-Hibiscus + i-5 yenqoba	1 ipere
Isidlo sasemini isidlo sangokuhlwa	I-1/2 ye-salmon fillet + isaladi eluhlaza kunye namaconsi emon kunye ne-1 drizzle yeoli yeoli	1 i-steak yenkukhu eyosiweyo kunye ne-tomato sauce kunye nemifuno egalelwe ioyile ye-olive	ii-noodle zucchini ezine-tuna, ipepile, iitumato kunye namatswele
Ukutya okusemva kwemini	Iti yamaqabane + Isilayi esi-1 sesonka esipheleleyo kunye nesilayidi esi-1 setshizi	Ikofu engenashukela + 2 amaqanda abilisiweyo	1 iglasi yejusi eluhlaza enelamuni, amanzi ecoconut kunye ne-kale

Ukongeza ekutyeni, kubalulekile ukuba uziqhelanise nomsebenzi wemihla ngemihla ukukhuthaza ukunciphisa umzimba ngokusebenzisa amanqatha omzimba.

Bukela le vidiyo ilandelayo kwaye ubone iingcebiso ezilula ezivela kwisondlo sethu ukunciphisa umzimba:

Vavanya ulwazi lwakho

Gqibezela eli phepha lemibuzo likhawulezayo ukuze ufumane inqanaba lolwazi malunga nokuba kuthetha ntoni ukuba nokutya okunesisindo sokunciphisa umzimba

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Vavanya ulwazi lwakho!

Qalisa uvavanyo Kubalulekile ukusela phakathi kwe-1.5 ne-2 yeelitha zamanzi ngosuku. Kodwa xa ungathandi ukusela amanzi alula, olona khetho lulandelayo:

• Sela ijusi yeziqhamo kodwa ungadibanisi iswekile.
• Sela iti, amanzi aqholiweyo okanye amanzi ahlwahlwazayo.
• Thatha ukukhanya okanye ukutya iisoda kunye nokusela ibhiya engengotywala.

Ukutya kwam kunempilo kuba:

• Nditya kanye okanye zibe mbini ngexesha lasemini ngevolumu ephezulu, ukubulala indlala yam kwaye akufuneki nditye enye into imini yonke.
• Nditya izidlo ezinemithamo emincinci kwaye nditya ukutya okuncinci okwenziweyo njengeziqhamo kunye nemifuno. Ukongeza, ndisela amanzi amaninzi.
• Njengokuba xa ndilambile kakhulu kwaye ndisela nantoni na ngexesha lesidlo.

Ukufumana zonke izakha mzimba ezibalulekileyo emzimbeni, kungcono:

• Yitya iziqhamo ezininzi, nokuba luhlobo nje olunye.
• Kunqande ukutya ukutya okuthosiweyo okanye izitya eziqhekeziweyo kwaye utye kuphela into endiyithandayo, uhloniphe incasa yam.
• Yitya intwana yayo yonke into kwaye uzame ukutya okutsha, izinongo okanye amalungiselelo.

Itshokholethi yile:

• Ukutya okungalunganga endimele ndikuthintele ukuze ndingatyebeli kwaye kungalingani kwisondlo esisempilweni.
• Ukukhetha okuhle kweelekese xa ine-cocoa engaphezulu kwe-70%, kwaye inokukunceda ukunciphisa umzimba kunye nokunciphisa umnqweno wokutya iilekese ngokubanzi.
• Ukutya, kuba kuneentlobo ezahlukeneyo (ezimhlophe, ubisi okanye mnyama ...) kundivumela ukuba ndenze ukutya okwahlukeneyo.

Ukwehlisa umzimba ngokutya okusempilweni kufuneka ndisoloko:

• Lamba kwaye utye ukutya okungathandekiyo.
• Yitya ukutya okuluhlaza ngakumbi kunye namalungiselelo alula, afana ne-grilled okanye aphekiweyo, ngaphandle kweesosi ezinamafutha kakhulu kunye nokuthintela ukutya okuninzi kwisidlo ngasinye.
• Ukuthatha amayeza ukunciphisa ukutya kwam okanye ukonyusa imetabolism yam, ukuze indikhuthaze.

Ukwenza imfundo efanelekileyo yokutya kwaye unciphise umzimba:

• Andifanele nditye iziqhamo ze-caloric kakhulu nokuba zisempilweni.
• Ndifanele nditye iintlobo ezahlukeneyo zeziqhamo nokuba zine-caloric kakhulu, kodwa kule meko, kufuneka nditye kancinci.
• Iikhalori zezona zinto zibalulekileyo xa ukhetha isiqhamo endifanele ukusitya.

Ukutya kwakhona kwimfundo yile:

• Uhlobo lokutya olwenziwa kangangexesha elithile, ukufikelela nje kubunzima obufunwayo.
• Into efanelekileyo kuphela kubantu abatyebe kakhulu.
• Indlela yokutya engakuncedisi kuphela ukufikelela kubunzima bakho kodwa ikwaphucula impilo yakho iphela.

Edlulileyo Elandelayo